Workout of the Day
FLOATER STRENGTH
Back Squat
10-10-10
Shoulder or Bench Press
10-10-10-10-10
Touch & Go Deadlift or Clean
2-2-2-2-2
4″ FFE alternating Barbell Reverse Lunges
10-10-10-10 (total)
Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Deadlifts, Hang Power Cleans and Jerks.
METCON
3 Rounds For Max Reps:
1:00 Row, Calories
1:00 Rest
1:00 Sandbag Squats or Cleans
1:00 Rest
Notes
Fight Gone Badders should pay attention to what kinds of cals they can rack up in a minute of rowing with rest on either end. Move steadily on the sandbag. This should feel like rowing and manual labor.
CrossFit Group Class Programming Template (WK5/8)
Join Registered Dietitian Laura Geraty at her next free nutrition seminar for
the CFSBK community!
Gentle Nutrition: Nutrition without Diet Culture BS
Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.
When: Wednesday, October 4 at noon.
Register in advance here.
After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.
Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.